Recommended one-week fitness plan for practical fitness

 　　Fitness practice: detailed and effective one-week fitness plan

　　Dumbbells, barbells, bicycles, treadmills

　　Monday: Chest and triceps training (rest 30 seconds between sets)

　　Chest training

　　Dumbbell bench press single 5KGX3 groups

　　Flat fly single 5KG x 3 groups (20/group) Push-ups 2 groups

　　triceps training

　　Dumbbell neck and back arm flexion and extension 5KGX3 groups

　　Dumbbell bent over arm extension 5KG 34 sets

　　Horizontal arm flexion and extension 5KGX3 groups (15/group)

　　Tuesday: rest

　　Wednesday: Back and biceps training

　　back muscle training

　　Single hanging pull down 20KG 3 groups/20 pieces/group

　　Bent-over dumbbell rowing 10KGX3 groups

　　Seated rowing 20KG 3 groups (15/group)

　　biceps training

　　Alternating dumbbell curl single 5KGX3 groups

　　Prone incline curl single 5KG

　　Bell concentration curl 10KG X3 groups

　　Thursday: rest

　　Jog on the treadmill for 40 minutes at a speed of 8, run for 8 minutes in between and walk slowly (at a speed of 5) for 2 minutes, divided into 4 beats for a total of 40 minutes. No need to do weights. You can also do aerobics or spinning.

　　Friday: Shoulder training

　　Deltoid training

　　Upright lateral raise single 5KG

　　Arnold recommends a single 5KGX4 group

　　Upright dumbbell rowing 5KG

　　Closed on Saturday

　　Sunday: Thigh and calf muscle training

　　Thigh and calf muscle training

　　Barbell squat 10KGX4 sets

　　Dumbbell bow and arrow part 10KGX4 groups

　　Dumbbell weighted calf raise 10KG X4 groups X (30/group)

　　meal plan

　　For breakfast between 7 and 8 o'clock, have a cup of skimmed milk of about 250ml. Vegetables and fruits can be adjusted according to your requirements. 2 slices of whole wheat bread and 2 egg whites.

　　For lunch between 10 and 11 o'clock, you can add a banana or an apple.

　　Lunch is from 12 to 13 o'clock. For staple food, it should be about 200g of rice or noodles. For meat, it should be mainly 150g of lean meat, 150g of vegetables, and an appropriate amount of fruit.

　　Taking protein powder 1 to 1.5 hours before training in the afternoon (about 20 grams of whey protein powder, washed with warm or cold water below 40 degrees) can also appropriately increase the amino acid levels in the blood to prevent muscles from being decomposed during training.

　　17~20 o’clock training (some weight training, or muscle building training)

　　Eating protein powder (about 20 grams of whey protein powder, washed with warm or cold water below 40 degrees) one hour after training can quickly replenish nutrients to muscle tissue, repair muscle fibers that have been torn during training, and allow muscle tissue to be repaired and then grow again.

　　Dinner 20:30~21 o'clock, 200g of staple food, 200g of meat, 150g of vegetables, appropriate amount of fruit

　　Things to note

　　It is necessary to act within your ability and avoid excessive force, sudden stops, repeated moderate to high-intensity exercise loads, etc.;

　　During the fitness process, if you have chest tightness, difficulty breathing, weak legs, pale face, and cannot keep up with the original rhythm, you should appropriately reduce the intensity, increase the depth of breathing, and overcome the inertia of the internal organs as soon as possible;

　　When exercising, choose soft-soled shoes or sports shoes and wear sportswear;

　　After exercising, do not stop exercising suddenly. Exercise for at least another 5-10 minutes as a way to relax.

　　Don't drink beer or smoke after exercising.

　　Ensure 8 hours of sleep every day, and do it before 12 o'clock every night sleep。